What to Write in a Journal for Mental Health

Journaling can transform your mental health, offering clarity and emotional relief. Learn exactly what to write about, plus easy prompts to get started.

Here’s the thing about journaling for mental health: it’s one of those self-care tips everyone seems to recommend, right up there with drinking enough water or meditating. But how often does someone actually explain how to do it?

So, you grab a notebook, stare at that blank page, and think, What now?

Trust me, I’ve been there - pen in hand, determined to sort out my thoughts, only to freeze. The good news? It doesn’t have to be perfect. Journaling isn’t about being profound or poetic, it’s about showing up for yourself.

Whether you’re dealing with stress, feeling overwhelmed, or just want to understand yourself better, journaling is like a quiet conversation with your own mind. And when done regularly, it can be a game-changer for your emotional wellbeing.

Let’s talk about why it works, what you can write in a journal for mental health, and how to make it stick.

Why Journaling Is a Mental Health Superpower

Here’s something I didn’t realise when I started: journaling isn’t about fixing everything. It’s about understanding what’s going on. Life gets chaotic. Your thoughts can feel tangled, like a ball of wool that a cat’s been playing with. Journaling can help you unravel that mess, one sentence at a time.

And it’s not just me saying this - science agrees. Studies have shown that journaling can help reduce stress, process emotions, and even improve your immune system. By writing things down, you give your brain space to breathe. It’s like decluttering all the "stuff" that weighs you down.

Plus, it’s incredibly grounding. When everything feels out of control, journaling is one of those small, simple actions that can anchor you. It reminds you that even when life feels messy, you’re still here, putting one word in front of the other.

What to Write in Your Journal for Mental Health

Okay, let’s get practical. What do you write when you don’t know what to write? Here are some ideas to kickstart your journaling habit. Think of these as tools in your mental health toolkit - pick one that fits your mood.

1. Daily Check-In

Start simple: How am I feeling today?

Write about your mood, your energy, or anything that’s been on your mind. Some days, you’ll have lots to say, like:

I’m exhausted because my neighbour decided to mow the lawn at 7 a.m.
Work was stressful, but I crushed that important presentation that I was worried about.

Other days, it might just be, I’m tired. That’s all. Both are valid. The point is to check in with yourself—honestly and without judgement. If you’re not sure where to begin, try rating your mood on a scale from 1 to 10. Then, explore why you chose that number. For example:

I feel like a 3 today because I barely slept and have a headache.
It’s a solid 8—had a great chat with a friend that made me happy.

2. Gratitude Lists

Okay, I know gratitude lists can feel a bit cheesy. But trust me, they work. Writing down three things you’re thankful for - even if they’re small - can shift your perspective.

Here’s an example from my journal:

My dog’s wagging tail when I get home.
The train getting me home on time.
A really good cup of tea (always).

Over time, gratitude becomes a habit. You start noticing little things that make life brighter, even on the tough days. If you’re feeling stuck, think about:

Someone who made you smile recently.
A moment of peace or beauty, like a sunset.
Something you’re looking forward to.

Gratitude doesn’t have to be grand. Sometimes, the smallest things make the biggest difference.

3. Brain Dumps

Ever feel like your brain is so cluttered, you can’t think straight? That’s when a brain dump comes in handy.

Write down everything on your mind - your to-do list, your worries, the random thought about what you’re having for dinner. Don’t worry about making sense. Just get it out.

A brain dump is especially helpful at night if your thoughts tend to race when you’re trying to sleep. Think of it as emptying the mental junk drawer - you’ll feel lighter and more focused afterwards.

4. What’s Bothering Me?

Sometimes, you just need to vent. Write about what’s stressing you out, what’s been annoying you, or what you can’t stop overthinking.

Here’s the key - don’t hold back. Journaling is your space to be raw and unfiltered. Once you’ve let it all out, try flipping the page and asking yourself, What can I do about this?

If the problem feels too big to solve, that’s okay. Sometimes, just acknowledging it is enough. But if there’s even a small action you can take - like sending that overdue email or asking for help - write it down and commit to doing it.

5. Letters You’ll Never Send

This one’s a favourite of mine. Write a letter to someone - your past self, your future self, or even someone who’s hurt you. Say everything you wish you could say, knowing you’ll never have to send it.

It’s surprisingly freeing. And who knows? You might discover something about yourself in the process.

6. Dreams and Goals

Allow yourself to dream big. Write about what you want in life, where you see yourself in five years, or even a bucket list of things you’d love to do. But don’t stop there - dig into the "why." Why does living by the sea sound so appealing? Why do you want to learn a new language? Understanding the motivation behind your goals makes them feel more achievable.

7. Creative Writing

Who says journaling has to be serious? Use your journal as a space to play. Write a poem, sketch a silly doodle, or invent a short story.

One time, I wrote about a superhero whose power was always finding a parking spot. It was ridiculous - but it made me laugh, and that was enough.

If you’ve ever wanted to write but didn’t know where to start, your journal is a judgment-free zone. Experiment, explore, and see what flows.

8. Reflections on the Day

At the end of the day, take a moment to reflect. What went well? What didn’t?What’s something you learned?

For me, it’s often the little things, like realising how much better I feel after going for a walk or noticing that I’m more productive when I take proper breaks.

If you’re not in the habit of reflecting, start small. Write down one highlight from your day and one thing you’d like to improve tomorrow.

How to Stick with Journaling

Starting a journal is easy. Sticking with it? That’s the tricky part. Life gets busy, and suddenly, your notebook’s gathering dust.

Here’s what’s helped me keep it going:

Keep it low-pressure. Write as much or as little as you want—there’s no right or wrong way.
Find your time. Morning, evening, during lunch—whatever works for you.
Use prompts. If you’re stuck, pick a question or topic to get started.

And remember, missing a day (or a week) isn’t the end of the world. Your journal will always be there, waiting for you.

Final Thoughts

Journaling doesn’t have to be neat or profound. It doesn’t have to look like those Pinterest worthy pages with perfect handwriting and colour-coded tabs. It just has to be yours.

Whether you’re scribbling random thoughts, writing about your day, or dreaming about the future, every word you write is a step towards understanding yourself better.

So, grab a notebook - or open a notes app if that’s more your thing - and get started. And hey, if you’re feeling brave, drop a comment below: What’s the first thing you’re going to write about?